Facts for Your Back
If you are looking for tips, facts and lifestyle ideas to help your back (and everything else) feel better, then have a read of these interesting articles all from the Australian Chiropractic Association. At Burpengary Chiropractic Centre we believe that there are lots of little things that you can do in your day-to-day living to help look after your spine, and encourage you to have a chat with us about anything that you find interesting here.
Put a Spring in Your Step
As Australians have now well and truly defrosted from the winter months, there’s no better way to start embracing the change in season than with the ultimate exercise, walking!
Walking is the perfect, low impact exercise that can easily fit into your daily routine. Some of the many benefits of walking including helping to increase your cardiovascular fitness, muscle strength and endurance, and contributes to a naturally upright posture. It is also a great way to help improve health and overall wellbeing.
If you’re looking to put more steps into your spring, here are some helpful tips that can get you out and active.
Set realistic and achievable goals for yourself. Start off by going for 30 minute walks three to four days a week This can be by trying to get in 10,000 steps a day or start off with 30-minute walks, three to four days a week then adding more days in as you go. They say it takes 21 days to form a habit, so why not put it to the test!
Set realistic and achievable goals for yourself. This can either be by trying to get in 10,000 steps a day or committing to walking for 30 minutes a day for a whole week straight. Just take it one day at a time and try your best!
Incorporate Walking into your Routine
Morning: Starting your day off with a walk is a great way to get your exercise done and dusted early. You might have to go to bed a bit earlier to squeeze in your 30-minute walk, but you will gain the energy you need to kick-start your day and feel accomplished.
Lunch time: Everyone deserves a break, so commit to not working through lunch and go for a midday walk. It’s a great way to clear your head, refresh yourself for the rest of the day, and get some fresh air.
Afternoon/night: Sometimes it can take a little while to decompress after work. An afternoon 30-minute walk can help you relax into the evening. Use a walk to catch up with family and friends all while feeling the benefits of walking and exercise.
Just Start Walking App
The Just Start Walking app, developed by the Australian Chiropractors Association, is a great tool to help get you walking today. The app has a number of features, including tracking distance and pace of walk, setting goals, daily reminders, ability to save walks, connect to Spotify and so much more! Download the free app today from the App Store or Google Play.
Straighten Up This Spring
Spring has truly sprung! The trees are blooming, the weather is getting warmer and we’re all slowly starting to come out of hibernation. Whether you’re giving the house a little freshen up or just want to get the body moving again, here are a few simple tips that may help you ease the strain on your spine this spring.
This time is perfect for sprucing up the home and finally doing some of those chores you have been avoiding for months. Cleaning can also be a great activity to get your body moving again, but make sure you perform these activities with your spine in mind. For instance, when vacuuming and mopping attempt to do these in a lunge position, while keeping your spine straight, which may help prevent aches and improve your posture.
You can also help reduce strain on your neck and back while doing the dishes by opening up the cupboard doors under the sink and placing a foot inside. This should help you squat lower and straighten up your spine. Be sure to take frequent breaks as well!
Who doesn’t love getting in the garden at this time of the year and bringing those lovely flowers back to life. Although, the garden can be full of heavy objects that may cause strain on your lower back if not handled correctly, like watering cans and pots. When lifting, keep the heavy object as close to your body as you can, when space permits bend at the knees instead of the waist to lessen the strain on your back, use both hands and slowly stand up.
The tools you use can help ease the burden on your body as well. Vertical garden walls and raised garden beds can lift your body off the ground and help keep your back straight. If you have traditional garden space, then a simple garden stool or bench can go a long way, reducing the need for squatting and hunching, while bringing you closer to the ground.
No matter what activity you’re undertaking or even if you just want to move the body a little, add in the three-minute stretching program on the Straighten Up app to your day. The app is designed to help improve your spinal health, stabilise core muscles and enhance overall wellbeing. It also allows you to set helpful reminders throughout the day about taking breaks, stretching, correcting posture and staying hydrated.
Don’t Let Headaches Stop You
Most headaches have more than one contributing cause. They may be due to dehydration, stress, desk work, bad pillows and much more. They can also take the form of migraines, which affect 4.9 million Australians1 and greatly impact overall health and wellbeing.
Because headaches are so common, most people think getting a headache is a normal part of life. Although it may be easy to take certain medication to mask the pain, if you’re a constant sufferer it could be time to try something new.
If you suffer from headaches, here are a few tips that may help manage and prevent their reoccurrence:
- Make sure to stay hydrated throughout the day and drink plenty of water.
- Don’t let stress build up – try meditation and mindfulness techniques.
- Look after your posture – headaches are often caused by neck problems.
- Eat regular healthy meals – pay attention to see if certain foods trigger your headaches.
Why not consider a chiropractor as well to help manage your headaches? Chiropractors use specific, gentle spinal adjustments to help alleviate headaches and can also provide lifestyle advice on helping to prevent their reoccurrence.
The focus of chiropractic care is on addressing the root cause of the problem, not just the symptoms – this can create the potential for long lasting pain alleviation.